Comparing Nutrients in 5 ounces Coriander Seed VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Coriander Seed	12%	37%	51%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Coriander Seed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14.6% 422kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	NA	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	26.2% 34g	130g per day for Men 19-50 years
Sugars	NA	5.34% 3.87g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	156% 59.4g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Coriander Seed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	33% 29.8mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Seed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	100% 1005mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	288% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	289% 23mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	111% 468mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	130% 3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	83% 580mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	53% 1796mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	67.5% 37μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.66mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Coriander Seed vs Roasted Sunflower Seeds:

• Coriander Seed Spices have 2.3 times more Vitamin B1 and 15 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.3 times more Vitamin B3 and more Vitamin B9 than Coriander Seed Spices.
• Both Coriander Seed Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 5 oz.
• Both Coriander Seed Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Coriander Seed vs Roasted Sunflower Seeds:

• Coriander Seed Spices have 10.1 times more Calcium, 4.3 times more Iron, 2.6 times more Magnesium, 1.5 times more Potassium and 11.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Copper, 2.8 times more Phosphorus and 3 times more Selenium than Coriander Seed Spices.
• Both Coriander Seed Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Coriander Seed Spices have 2.3 times more Carbohydrate and 3.8 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Energy, 2.8 times more Fat, 5.3 times more Saturated Fat, 18.7 times more Omega 6 and 1.6 times more Protein than Coriander Seed Spices.
• Both Coriander Seed Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.